Yoga Nidra is a magical observe that’s typically translated as “yogic sleep.” Yogic sleep sounds fairly good, however what’s Yoga Nidra precisely?
It’s an fascinating observe that has roots courting again 1000’s of years. Should you’ve ever been fortunate sufficient to expertise the observe, you already know that the advantages of Yoga Nidra are plentiful and that the observe is soothing, restorative, and deeply restful.
Learn on to search out out the whole lot about this mystical yogic sleep meditation and learn how to correctly observe it.
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What Is Yoga Nidra?
This straightforward, restorative observe is a guided meditation that lulls you right into a state of semi-consciousness. Via intention setting, physique scans, visualizations, and breath consciousness, you’re transferred to a different world that’s calm, soothing, and peaceable.
Yoga Nidra is believed to be deeply restorative and stress-free for the nervous system and as restful and soothing as sleep. It’s mentioned {that a} quick Yoga Nidra observe is as refreshing as hours of deep sleep.
A brief Yoga Nidra observe is as refreshing as hours of deep sleep.
It’s undoubtedly a robust observe, nevertheless it’s additionally one of many best meditations to comply with and to persistently observe.
As a completely guided meditation, Yoga Nidra is practiced mendacity down in your again. This restful place means that you can fluctuate between acutely aware and semi-conscious states, shifting you thru completely different levels of consciousness.
Through gently guided rest strategies, Yoga Nidra forces you to decelerate, relax, and inevitably restore.
Craving a unique kind of guided meditation? Do this Guided Pranayama and Mindfulness Meditation for a Calm and Peaceable Thoughts (Video)
The Historical past of Yoga Nidra
Yoga Nidra is claimed to be as outdated because the observe of yoga itself.
First talked about within the Upanishads (historical holy scriptures of Hinduism and yogic philosophy) after which later mentioned within the Mahabharata (the longest epic poem on the earth, which incorporates the Bhagavad Gita), Yoga Nidra has undoubtedly been round for a very long time.
The revered guru Satyananda Saraswati is claimed to be one of many first trendy yoga academics that actually employed the observe of Yoga Nidra along with his pupils.
Much more modernly, Richard Miller (a yoga instructor who has pioneered the thought of utilizing yoga as a therapeutic observe) developed the iRest Yoga Nidra methodology as a contemporary adaptation of the traditional meditation observe of Yoga Nidra.
His methodology has been used internationally for numerous functions, together with serving to troopers returning house from warfare with Submit Traumatic Stress Dysfunction (PTSD).
Mindfulness + PTSD: 5 Methods That Working towards Mindfulness Can Assist Submit Traumatic Stress Dysfunction
The Science Behind Yoga Nidra
Yoga Nidra has been studied scientifically with many promising outcomes that present numerous advantages.
One examine discovered that Yoga Nidra is characterised by a depressed stage of want for motion. The examine discovered decreased blood move within the prefrontal, cerebellar, and subcortical areas of the mind whereas topics have been working towards Yoga Nidra. (These elements of the mind are believed to be related to motion.)
The examine confirmed elevated dopamine launch throughout the Yoga Nidra meditation, which was additionally related to the expertise of diminished readiness for motion.
One other examine discovered that Yoga Nidra elevated coronary heart charge variability (HRV), which is usually utilized as an index of autonomic nervous system stability and, subsequently, is a robust indicator of general well being.
Yoga Nidra has been studied scientifically with many promising outcomes that present numerous advantages.
One other examine measured the results of a Yoga Nidra observe on college college students’ vanity and stress ranges. The findings indicated that Yoga Nidra might alleviate fundamental life stresses and enhance general vanity.
One other examine measured mind exercise throughout Yoga Nidra and located that topics have been in a deeply relaxed state (much like the mind state of sleep) whereas working towards. What’s fascinating is that these outcomes additionally discovered contributors to be in fully conscious states whereas concurrently on this deep rest.
Additional research have discovered Yoga Nidra to assist cut back stress, enhance ache administration, address sexual assault, cut back drug dependancy relapse, and extra.
Comply with These 7 Steps to Apply Yoga Nidra:
Conventional Yoga Nidra follows particular steps to succeed in the deeply restorative semi-conscious state. The next are typical steps of a Yoga Nidra observe.
1. Set Up Your Area
It’s essential to get as snug as doable when working towards Yoga Nidra, so arrange your house nevertheless you have to get relaxed and settled.
Chances are you’ll want to use props like a yoga bolster below your again or your knees or to cowl your self with a blanket or place a pillow below your head. Regulate your self nevertheless you have to to be able to get actually snug as you lie down to organize in your observe.
Soften comfortably right into a yoga mat, sofa, or mattress in order that the place of your physique received’t distract you throughout your observe.
2. Create a Sankalpa
A sankalpa is an intention, and it’s one thing that you just most likely already use in your asana observe.
Carry your consciousness to no matter it’s that your coronary heart needs or what you hope to achieve from this observe. Perhaps you propose to domesticate hope or prosperity, or perhaps your intention is just to loosen up and restore.
No matter your intention for the observe is, make it clear in your thoughts’s eye in order that it could change into the point of interest of your meditation.
The Energy of Sankalpa: Right here’s Every thing You Must Know About Setting Intentions in Yoga
3. Scan Your Physique
This step is excess of only a physique scan. This stage of your Yoga Nidra observe is supposed to maneuver you right into a state of Pratyahara (a withdrawal of the senses). Pratyahara is believed to be the gateway to the unconscious and that’s the main goal of Yoga Nidra.
Pratyahara Defined: The Fifth Limb of the Yoga Sutras and the First Step Towards Meditation
So systematically transfer via your physique and sense each a part of it. Expertise the sensations of your proper huge toe all the best way right down to your pinky toe. Actually really feel your hips, torso, and arms. Sense your throat, chin, lips, nostril, eyes, and brow.
Transfer throughout your complete physique and, as you achieve this, systematically loosen up every a part of your physique as you sense it. When you’ve totally relaxed your physique, let it keep totally relaxed as you progress your consideration to extra delicate elements of your self.
4. Draw Your Consciousness to Your Breath
Really feel the actions of your breath. Really feel your physique respiration naturally. Dive into the deeper mechanics of your breath. The place does the air enter your physique? The place does it exit? What’s its texture, temperature, and pace?
Expertise the tide of prana flowing via you. By drawing deeper into the subtleties of your physique, you progress farther and farther into deeper levels of Pratyahara.
As you comply with the ebb and move of your breath, let its rhythm lull you right into a semi-conscious state.
Study extra about Prana: Demystifying Life Pressure Vitality
5. Turn out to be Conscious of Your Ideas and Emotions
Turn out to be the aware observer and easily discover ideas and emotions as they come up. With out judgement, merely acknowledge what passes via your thoughts – whether or not consciously or not.
Keep away from dwelling on anybody thought or feeling that arises. Merely watch the cascade of ideas move via your thoughts.
6. Expertise and Observe
Take discover of what has arisen from this complete expertise. Turn out to be conscious of the acutely aware observer that’s at all times current, no matter your emotional or bodily state.
Join with this increased consciousness that dwells inside you. Really feel how this connects you to a higher consciousness past your self.
7. Mindfully Resurface
If you’re prepared, slowly and mindfully return to a state of heightened acutely aware consciousness. Comply with your personal tempo to reawaken and reorient to your waking life.
Pause for a second to replicate again in your sankalpa and to search out gratitude in your observe earlier than shifting on together with your day.
In search of extra deeply restorative practices? Attempt These 4 Restorative Yoga Poses to Calm down Your Physique and Thoughts
What Is Yoga Nidra? The Takeaway on Yogic Sleep
The observe of Yoga Nidra is undoubtedly helpful to the physique, breath, and thoughts. By working towards this soothing meditation, you would possibly end up feeling extra rested, alert, or consciously conscious.
Subsequent, learn: These 8 Advantages of Yoga Nidra Will Make You Need to Apply ASAP
Give the observe a attempt to see how you’re feeling. You simply could discover that Yoga Nidra is your new favourite model of stress-relieving, restorative meditation.
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